Bodybuilding is a sport that has long been dominated by men, but in recent years, Indian women have been making their mark in the fitness world. Breaking stereotypes and pushing boundaries, these determined women have shown the world that they can excel in bodybuilding, just as well as their male counterparts. In this article.
We will take a closer look at the Top 20 Women Bodybuilders in India and delve into the Diet Plans that have helped them achieve their Goals.
Yashmeen Chauhan Manak
Yashmeen Chauhan Manak is a well-known name in Indian bodybuilding circles. Her diet plan is a perfect combination of macronutrients, focusing on high-protein sources like chicken, fish, and tofu. She incorporates complex carbohydrates from brown rice and oats and healthy fats from avocados and nuts. Her diet ensures steady energy levels and supports muscle recovery.
Sonali Swami
Sonali Swami, another notable female bodybuilder, follows a strict diet plan with five to six small meals throughout the day. Her diet includes lean meats, green vegetables, and low-fat dairy products. She emphasizes the importance of staying hydrated and consumes plenty of water throughout the day.
Deepika Chowdhury
Deepika Chowdhury is renowned for her impressive physique and strict dietary discipline. Her diet plan is centered around whole foods, including quinoa, sweet potatoes, and lean cuts of meat. She avoids processed foods and sugar to maintain low body fat while building lean muscle mass.
Bani Judge
Bani Judge’s diet plan focuses on high-protein vegetarian sources like lentils, tofu, and Greek yogurt. She includes healthy fats from seeds, nuts, and olive oil. Bani believes in fueling her body with nutrient-dense foods to optimize her performance.
Kavita Nandi
Kavita Nandi incorporates a balanced diet comprising lean protein, complex carbs, and essential fats. She follows a six-meals-a-day pattern to keep her metabolism active and supports her intense training sessions.
Kiran Dembla
Kiran Dembla emphasizes the importance of portion control and a well-balanced diet. Her meals consist of chicken, fish, vegetables, and a moderate amount of rice or whole wheat bread.
Shweta Rathore
Shweta Rathore, the first Indian female bodybuilder to win a silver medal at the Asian Bodybuilding Championship, follows a high-protein and low-carb diet. Her meals consist of chicken, fish, egg whites, and a mix of leafy greens.
Mamota Devi Yumnam
Mamota Devi’s diet plan includes a variety of protein sources like fish, chicken, and pulses. She includes local fruits and vegetables to meet her nutritional requirements.
Deepika Singh
Deepika Singh’s diet revolves around a balance of protein, carbs, and fats. She opts for brown rice, oats, and sweet potatoes for complex carbs and includes healthy fats from nuts and avocados.
Meenal Suhag
Meenal Suhag’s diet is focused on high-quality protein from eggs, chicken, and paneer. She also consumes a sufficient amount of green vegetables and fresh fruits to enhance her nutrient intake.
Jyoti Singh
Jyoti Singh incorporates a mix of whey protein, casein, and BCAAs into her diet. She follows a strict meal plan and ensures she consumes enough calories to support her rigorous training routine.
Rituja Sahoo
Rituja Sahoo’s diet consists of a protein-rich vegetarian diet, including lentils, cottage cheese, and soy products. She also emphasizes the importance of staying away from sugary beverages and processed foods.
Vaishali Gite
Vaishali Gite includes a mix of animal and plant-based proteins in her diet. She avoids excessive fats and focuses on nutrient-dense foods to fuel her workouts effectively.
Shweta Khanduri
Shweta Khanduri’s diet includes chicken, fish, and protein shakes. She incorporates healthy fats from coconut oil and nuts, and her carb sources come mainly from fruits and vegetables.
Anupama Kumar
Anupama Kumar follows a low-carb, high-protein diet with ample amounts of green vegetables. She emphasizes the importance of staying consistent with her diet plan.
Meenakshi Sundaram
Meenakshi Sundaram’s diet includes a balance of proteins, carbs, and fats. She believes in occasional cheat meals to keep her motivated and prevent monotony.
Sunita Choudhary
Sunita Choudhary’s diet plan includes egg whites, chicken, and brown rice. She also includes healthy fats from flaxseeds and almonds.
Lata Alat
Lata Alat emphasizes the consumption of organic foods in her diet plan. She includes plenty of fruits and vegetables and believes in mindful eating.
Annu Singh
Annu Singh’s diet revolves around lean meats, green vegetables, and healthy fats from fish and nuts. She maintains a caloric deficit to stay lean and muscular.
Shilpa Singh
Shilpa Singh focuses on portion control and follows a balanced diet with adequate protein intake. She incorporates strength training and cardio into her routine to stay fit and healthy.
Creating an effective workout plan for a female Asian athlete requires consideration of individual fitness levels, goals, and preferences. Here’s a well-rounded workout plan suitable for an Asian female athlete, focusing on building strength, endurance, and overall athleticism:
Note: Before starting any workout program, it’s crucial to consult with a healthcare professional or a certified fitness trainer to ensure it aligns with your specific needs and fitness level.
Workout Schedule:
Frequency: 4-5 days per week (alternating between strength training and cardio)
Rest Days: 2-3 days per week (non-consecutive)
Strength Training (2-3 days per week):
Aim to complete 3 sets of 8-12 repetitions for each exercise, resting for 1-2 minutes between sets.
Squats: Targeting the quadriceps, hamstrings, and glutes.
Deadlifts: Focusing on the posterior chain, including hamstrings, glutes, and lower back.
Bench Press: Strengthening the chest, shoulders, and triceps.
Rows: Targeting the back muscles and biceps.
Overhead Press: Focusing on the shoulders and triceps.
Lunges: Targeting the quads, hamstrings, and glutes.
Plank: Engaging the core muscles for stability and strength.
Cardiovascular Training (2-3 days per week):
Choose any form of cardiovascular exercise you enjoy, such as running, cycling, swimming, or dancing. Aim for at least 30 minutes of moderate-intensity exercise or 20 minutes of high-intensity interval training (HIIT) per session.
Flexibility and Mobility (Every Workout Day):
Include a dynamic warm-up before each workout and a cool-down with static stretches afterward to enhance flexibility and reduce the risk of injuries.
Sample Weekly Schedule:
Day 1: Strength Training (Upper Body)
Bench Press
Rows
Overhead Press
Plank
Cool-down stretching
Day 2: Cardiovascular Training (Moderate-Intensity)
Running or Cycling
Cool-down stretching
Day 3: Rest Day or Light Activity (e.g., Yoga, Walking)
Day 4: Strength Training (Lower Body)
Squats
Deadlifts
Lunges
Plank
Cool-down stretching
Day 5: Cardiovascular Training (HIIT)
High-Intensity Intervals (e.g., 30 seconds sprinting, 30 seconds rest)
Cool-down stretching
Day 6: Rest Day or Light Activity
Day 7: Rest Day or Light Activity
Tips for Success:
Listen to your body and adjust the workout intensity as needed.
Stay hydrated throughout your workouts and the day.
Fuel your body with a balanced diet rich in whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables.
Get adequate rest and prioritize sleep for recovery.
Set realistic goals and track your progress to stay motivated.
Remember, consistency and dedication are key to achieving your fitness goals. Always consult a professional trainer to tailor the workout plan specifically for you, taking into account your unique strengths and areas for improvement.
